Name: Playbook - Jesse Rey - PULL Trap Focus JUNE 2023
Uploaded: 2023-06-14T02:16:12.563Z
Duration: 70 min
Description: PULL Trap Focus JUNE 2023

Make sure you pick up from the floor using your legs!! Lift the weight by shruging the shoulders up and back and squeezing the traps. SLOW CONTROLLED pause at the top. You shouldn’t be throwing your back into this. Stay grounded in the legs and reach deep into the floor for the stretch.    I’d recommend you only go as heavy as your lower back can handle cause it will challenge your core if you’re not accustomed to it

Landmine Row

Try to be as strict as possible. As you get into heavier weight you can use your hips to create some power.

elbows should come high and wide as you pull the weight up and back into the traps and Back of shoulders 

Control the weight on the way down

DB Upright Rows

1 Arm Bench Supported Cable Row

LATS focus. Focus on protracting the shoulders forward and around the rib cage . Shoulders out of the neck.   Elbows should be slightly bent and a open like and Oval shape. Really pull wiht the armpit and not the Tricep …. Keep hips slightly lifted to engage the abs! This is important to target the lats

Shoulder impingement is common when Lat activation is compromised- use less weight and /or reduce the range of motion if you experience this

DB Lat Pullover

USE Light weight . make sure you keep elbows slightly bent and concentrate on pulling the shoulder blades up and together without lifting the chest. You want a hollow upper body.

This can also be a bent-over db back fly

DB seated Back Fly

DB Pullover + Seated Back Flys

8-10 Heavy slow controlled
10+ to failure

Barbell Bicep Curl DropSet

PULL Trap Focus JUNE 2023

Pull Oct 23, Trap Focus

Pull Lat Aug 2023

PULL Lats Focus JULY 2023

Pull  MAY 2023

Genuinely enjoyed my first workout!! Feeling so accomplished with the variety there

PULL Trap Focus JUNE 2023

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